Are you craving a meal that’s both delicious and good for you? Look no further! Today, we’re bringing you a recipe for Chicken and Black Bean Tostadas – a fiesta of flavor and nutrients that’s easy to make and perfect for a light lunch or dinner. Get ready for crispy tostadas piled high with savory chicken, hearty black beans, and fresh, vibrant toppings!
Fiery Chicken and Black Bean Tostadas
A burst of flavors, high in protein and quick meal
Equipment
- 1 Pan or skillet To grill your chicken
- Oven If you decide to bake your tortillas
- 1 Pot Heat the black beans
Ingredients
- 1 6-8 Oz Chicken Breast
- 1 tbsp Avocado or Olive Oil
- 1/2 tsp chilli powder
- 2 tsp Taco Seasoning I love the Siete Spicy
- 1 tsp garlic powder
- 1 tsp Salt and peper Adjust to your taste
- 4 Corn Tortillas
- 1 15 Oz Can of Black Beans Rinsed and Drained
- 1/4 cup Salsa
- 1/2 cup Shredded Lettuce
- 1/4 cup Red Onions
- 1/2 Ripe Avocado
- 1/4 cup Diced Tomatoes
- Fresh cilantro, a dollop of sour cream, a squeeze of lime juice or some fresh jalapeños for a little kick.
Instructions
- Cook the Chicken: Heat the avocado oil in a skillet over medium heat. Add the chicken breast and season with chili powder, taco seasoning (it’s just so convenient), salt, and black pepper. Cook for about 6-8 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C). Once cooked, you can shred the chicken or just chop it up like at Chipotle. Shortcut: Use leftover cooked or rotisserie chicken!
- Warm the Black Beans: In the same skillet (or a separate one), gently heat the rinsed and drained black beans over low heat. You can mash some of the beans with a fork for a creamier texture if desired. Stir in the salsa and heat through.
- Prepare the Tostadas: You have a few options here:Bake: Preheat your oven to 350°F (175°C). Lightly brush the corn tortillas with a little avocado oil (optional) and bake for 8-10 minutes, or until crispy.Broil: Place the corn tortillas on a baking sheet and broil for 1-2 minutes per side, watching carefully to prevent burning.Pan-fry: Heat a thin layer of oil in a skillet over medium heat. Fry the corn tortillas for 1-2 minutes per side until golden and crispy. Drain on paper towels.
- Assemble Your Tostadas: Once the tostadas are crispy, it's time to build!Spoon a generous amount of the warm black bean mixture onto each tostadaTop with the chickenAdd a layer of shredded lettuce and chopped red onion and tomatoesFinish with diced or sliced avocado (for the added flavor I typically just make some guac and add on top).
- Add Your Favorite Flair: Sprinkle with fresh cilantro or jalapeños, add a dollop of sour cream and a squeeze of fresh lime juice for a zesty finish.
Notes
Why We Love These Healthy Chicken and Black Bean Tostadas:
- Lean Protein Power: Chicken provides essential protein for muscle health and satiety.
- Fiber-Rich Black Beans: Black beans are packed with fiber, promoting healthy digestion and keeping you feeling full.
- Customizable & Fun: Tostadas are a blank canvas! You can easily adjust the toppings to your liking. Picky kids, no problem! My kids love this dish, if i can’t get them to load up on the veggies at least i know they will get some chicken and guacamole.
- Quick & Easy: This recipe comes together in a snap, especially if you have pre-cooked chicken.
- Naturally Gluten-Free (if using corn tortillas): Perfect for those with gluten sensitivities.
- Spice it Up: Add a pinch of cayenne pepper to your chicken seasoning or use a spicier salsa.
- Veggie Boost: Add other healthy toppings like corn kernels, bell peppers and onions (diced and sautéed) or whatever you are feeling today.
- Leaner Protein Options: You can also make this with shredded turkey or plant-based protein crumbles. With ground lean turkey, I will sometimes add some cheese into it just to make it a little less dry and flavorful.
- Control the Sodium: Rinse your canned black beans thoroughly to reduce sodium content.
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